Like anything in this world, bodybuilding will place strain on your body over time.
If you don’t take the proper precautions, you’ll end up with big muscles attached to joints that ache all day long.
You’ll have a spine that can’t support a load. You’ll have shoulders that grind and crunch. And if you’re not careful, you’ll end up with a pain killer addiction like many professional athletes.
You want to prevent all this beforehand.
I have found three methods that work extremely well for me. If I neglect any one of these, my overall joint health and mobility suffers.
Because of that, I try my best to stay on top of my joint regimen.
There’s been a couple of times where I haven’t been able to order a new shipment before I ran out. Sometimes a few weeks would pass, and the supplements would work their way out of my system.
And like clockwork, as soon as one element went missing, my joint health suffered.
I can say with certainty that all three of these methods are required or my wrists and elbows begin to ache all the time, especially on heavy chest and back days.
So, what are my methods?
You don’t have to do anything crazy. You just need to stick with the basics. Stop over-complicating things.
1) Use Proper Form
This is a given. Come on guys, what the fuck did you expect?
Did you think you could really bounce the bar off your chest while benching, throwing your arms out to 90 degrees, and slinging weight all over the place without doing damage to the delicate (yes, delicate) tissues in your shoulders?
Jesus. Don’t lift like a jackass and you won’t fuck up your shoulders.
Use proper form.
I don’t care what exercise it is, use proper form. I cannot stress this enough.
Stop ego lifting and make sure that you can maintain solid structural integrity on that particular rep for that particular lift. If you can’t, don’t do the lift.
Yes, there are certain times where you don’t care about form, but these are generally rare and you are accepting the risks associated.
Because these scenarios are usually during a max-effort attempt to build strength or to win in a competition. When you’re training or competing as an athlete, you accept the risks inherent in your sport. Bodybuilding and powerlifting are no different.
If you use proper form, you will greatly reduce your probability for injury.
Remember, bodybuilding is a marathon, not a sprint.
Your statistical probability of getting injured over the long haul is higher than you would think.
Train smart, so you can stay in the game. One injury can set you back weeks, months even.
When you are trying to lose weight to get in shape for summer, or trying to achieve a certain level of fitness for a competition, every single day counts.
Actually, no, fuck that.
Every single day counts. Period.
Every day of your life counts, but also remember that every day you’re out of commission because of some careless injury, or an injury that wasn’t worth it, that’s one extra day your are falling behind on your goals and your competition is getting ahead.
SO AGAIN: USE PROPER FORM.
2) You Must Supplement for Joint Health
I want you to do something for me.
When you pick up a barbell, I want you to stop seeing yourself as “just working out.”
You are no longer working out. You are training.
When you pick up a barbell, you become an athlete.
As an athlete, you need to feed your body with the proper fuel: clean whole foods and fresh water. You also need to supplement according to your sport.
As a bodybuilder or powerlifter, your sport carries a high risk of joint injury and inflammation.
Over time, my training has required me to research and apply new material in order to keep my body functioning at a higher capacity.
I’ve found that I require these two supplements if I expect to train at heavy weights and not have aching joints:
If I don’t take these two supplements daily, within a few weeks my joints will begin aching.
It cannot be one or the other, it has to be both.
I recently ran out of fish oil and had to order some more.
Now that I’ve started taking it, the aches in my wrists and elbows will fade away.
I love these two supplements, because they allow me to train at a higher level of intensity with less pain.
I can see why professional athletes would get addicted to painkillers. That much wear and tear on their bodies leads to some incredible pain over time.
Everyone would be wise to supplement with a high quality fish oil, as well as glucosamine, chondroitin, & MSM.
Give it a try and let me know your results in the comments below.
This is another, “Duh!” in my book but…
Yes, you need to be stretching. I have never understood men who are afraid to stretch, moreover men who refuse to stretch because “it’s girly.”
Grow the fuck up you retarded pansy.
If you do not take care of and improve your mobility, over time, your body will begin to constrict your own range of movements, especially if you put on a lot of muscle mass.
You won’t be able to fuck your girl the same way.
You won’t be able to run or sit down the same way.
You won’t be able to squat as deep.
Stretching is absolutely essential and I’ve discussed it in more depth here.
Foam rolling can help loosen up muscular tension, which can also help to increase your range of motion. Even better than foam rolling is getting occasional deep-tissue massages.
At the very least, to be fully functional under your own body weight, you should be able to:
- Squat ass to grass.
- Sit down and touch your toes with locked knees.
- Sit in a wide-V and touch each toe one at a time.
- Do a butterfly stretch.
- Do a pullup.
- Do a pushup.
These things are not hard, unless you are extremely tight in the hips or weak in the upper body.
Consistently apply the stretches from my routine and you’ll open up your hips over time.
Again, this is a marathon, not a sprint.
You are becoming a fine-tuned machine.
We’re making you the best “you” you can be.
It just takes time to reach your prime.
How can you be in your prime if you can’t even touch your own toes?
Or squat below parallel?
I say you can’t.
And don’t forget to follow me on Gab.AI.
Now get to work,